Crossfit Garage – CrossFit
Warm-up (No Measure)
AMRAP X 6
5 Slow Banded Good Morning
5 Push-Up to Pike
20 Plank Shoulder Taps
10 Single KB Deadlift
Review Floor Press, into:
1×10 empty bar
Metcon
KBS HRPU Wall Walk (Time)
5 Rounds:
15 Kettlebell Swings (53/35lbs)
15 Hand Release Push-Ups
3 Wall Walks
Rx+ 4 Wall Walks/Round
scale to hit aound 15 min
KBS HRPU Wall Walk Scaled (Time)
5 Rounds:
10 Russian Kettlebell Swings (53/35lbs)
10 Push-Ups Knee or toe (Athlete Choice)
30sec Hand Stand Hold
aim to complete in 15 min
Skills
Pull-ups
Coach FOCUS here.
progression options:
Kip swing with feet on box
2 kip swings + 1 Kip, with feet on box
2 kip swings + pull-up, with feet on box
2 kip swings + 1 pull-up + 2 kip swings, with feet on box
box pull-ups
strength options:
banded on rig and pvc pull down
barbell on rig rows
barbell on rig seated pull ups
banded pull up (and crossed)
– strict or swing/kip
banded on J hook pull up
– strict or swing/kip
Muscle-ups
coach focus is Pull Ups
if you move here you focus on
large swing
aggressive kip
narrow grip on bar (inside shoulders or closer)
explosive sit up over your hands
Weightlifting
Bench Press (1×10)
15 mins to build to a heavy set of 10
Cool Down
1:00 Scorpion Stretch/Side